Based on their successful ratings, viewers all over the world are supremely impressed with the reality show The Biggest Loser. Well one of those obsessed viewers happens to be my girlfriend. So even though I resisted for years, I now tune in every Tuesday evening to see the contestant's dramatic weekly weight loss. I have to admit, the show is well done and very entertaining.
But, from a weight loss standpoint, Im not impressed. The goal of the show is to lose weight as fast as possible. In order to do this, the contestants engage in very extreme programs that are designed to cause rapid reductions in bodyweight. Rapid weight loss is great, right? Not so fast! This is not necessarily the case. Heres why:
Unfortunately "weight loss" and "fat loss" are two different things. When losing mass amounts of "weight" you are losing mostly water, lean muscle and very little fat. When you are losing the lean muscle mass that actually slows down your metabolism which is counterproductive. Keep in mind that if your goal is fat loss losing lean muscle is a step in the wrong direction so make sure you are losing fat and not just "weight".
I've found that when people lose weight quickly they have a significantly greater chance of the dreaded weight regain. Since weight loss and fat loss are two different things it's important to realize that rapid weight loss is not always ideal. Of course we all want to lose fat quickly but remember that it must be done correctly, scientifically and carefully or be prepared to gain the weight back.
When a sound fat loss program is executed properly, one can lose excess body fat at an astonishing rate while maintaining ones lean muscle. Maintaining muscle is essential to keeping your metabolic rate elevated, which is a MUST if permanent fat loss is going to be possible. This is what impresses me; the maintenance of your fat loss. I dont care how much weight you can lose if its just going to come right back again. I want to see you change your body forever!
So my advice to you is to pay attention to what the long term maintainers have done to achieve and maintain their goals. These are the people who have truly achieved real fat loss success. The difference between big losers and maintainers:
First, successful maintainers engage in a regular exercise program. More specifically, I have found that maintainers perform 30 minutes or more daily exercise. This exercise regimen should consist of resistance training in addition to cardiovascular training.
Many big losers simply follow extreme fad diets without increasing their activity. And on the rare occasions when exercise is a part of their protocol, it usually only consists of aerobic work. Another difference that separates the successful maintainers from the unsuccessful big losers can be found in their general self-monitoring methods, such as measuring calories and monitoring bodyweight and body fat percentage.
Unfortunately, self-monitoring, especially weighing and/or measuring food and counting calories, is among the most avoided and even criticized weight loss techniques. Many weight loss gurus even claim that it's too inconvenient to follow these restrictive recommendations. However, the truth is that these self-monitoring behaviors can literally make the difference between success and failure.
4 Strategies To Ensure Fat Loss Success!
1. Become more active everyday! Daily exercise is crucial for weight maintenance and weight loss.
2. Resistance training is a crucial part of your workout regimen and even more important for maintaining fat loss.
3. Count calories and measure your portion sizes. If this seems like too much of an inconvenience for you, simply measure your food portions once to get an idea of your ideal portion size, and then eyeball your food quantities thereafter.
4. Fat loss and not weight loss should be your goal. Start measuring your body fat percentage this way you'll know how much fat as opposed to weight you are losing.
If you're currently embarking on a fat loss journey, follow these 4 strategies to beat the regain odds and become a maintainer. Success is finally at your fingertips!
But, from a weight loss standpoint, Im not impressed. The goal of the show is to lose weight as fast as possible. In order to do this, the contestants engage in very extreme programs that are designed to cause rapid reductions in bodyweight. Rapid weight loss is great, right? Not so fast! This is not necessarily the case. Heres why:
Unfortunately "weight loss" and "fat loss" are two different things. When losing mass amounts of "weight" you are losing mostly water, lean muscle and very little fat. When you are losing the lean muscle mass that actually slows down your metabolism which is counterproductive. Keep in mind that if your goal is fat loss losing lean muscle is a step in the wrong direction so make sure you are losing fat and not just "weight".
I've found that when people lose weight quickly they have a significantly greater chance of the dreaded weight regain. Since weight loss and fat loss are two different things it's important to realize that rapid weight loss is not always ideal. Of course we all want to lose fat quickly but remember that it must be done correctly, scientifically and carefully or be prepared to gain the weight back.
When a sound fat loss program is executed properly, one can lose excess body fat at an astonishing rate while maintaining ones lean muscle. Maintaining muscle is essential to keeping your metabolic rate elevated, which is a MUST if permanent fat loss is going to be possible. This is what impresses me; the maintenance of your fat loss. I dont care how much weight you can lose if its just going to come right back again. I want to see you change your body forever!
So my advice to you is to pay attention to what the long term maintainers have done to achieve and maintain their goals. These are the people who have truly achieved real fat loss success. The difference between big losers and maintainers:
First, successful maintainers engage in a regular exercise program. More specifically, I have found that maintainers perform 30 minutes or more daily exercise. This exercise regimen should consist of resistance training in addition to cardiovascular training.
Many big losers simply follow extreme fad diets without increasing their activity. And on the rare occasions when exercise is a part of their protocol, it usually only consists of aerobic work. Another difference that separates the successful maintainers from the unsuccessful big losers can be found in their general self-monitoring methods, such as measuring calories and monitoring bodyweight and body fat percentage.
Unfortunately, self-monitoring, especially weighing and/or measuring food and counting calories, is among the most avoided and even criticized weight loss techniques. Many weight loss gurus even claim that it's too inconvenient to follow these restrictive recommendations. However, the truth is that these self-monitoring behaviors can literally make the difference between success and failure.
4 Strategies To Ensure Fat Loss Success!
1. Become more active everyday! Daily exercise is crucial for weight maintenance and weight loss.
2. Resistance training is a crucial part of your workout regimen and even more important for maintaining fat loss.
3. Count calories and measure your portion sizes. If this seems like too much of an inconvenience for you, simply measure your food portions once to get an idea of your ideal portion size, and then eyeball your food quantities thereafter.
4. Fat loss and not weight loss should be your goal. Start measuring your body fat percentage this way you'll know how much fat as opposed to weight you are losing.
If you're currently embarking on a fat loss journey, follow these 4 strategies to beat the regain odds and become a maintainer. Success is finally at your fingertips!
About the Author:
John Alvino is a world renowned fat loss specialist. Click here to get his free report on how to lose belly fat quickly and forever
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